Warm up
Modified Crossover Symmetry Activation (2x ohutta kuminauhaa tarvitset)
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then with miniband nilkkojen/polvien yläpuolella
10+10 banded side steps
10+10 banded forward&backwards walk
10 banded hip bridges
10+10 single leg hip bridges
10-20 banded air squats
then some squat/overhead position mobility and barbell warm up
2 sets
5 snatch deadlift + 5 high hang muscle snatch
5 snatch grip push press (2-3 sec hold at top on each rep)
3 snatch balance (pause on low catch 2-3 sec and up) eli älä päästä ihan kyykkyyn
3 OHS and pause 2-3 sec at bottom of each rep

Strenght
Snatch Grip Push Press (pause 1sec at top) + Pause at bottom Overhead Squat 6x2+2 reps @50-85% of 1rm snatch
rest 1.5-2.5 min bwn sets
Build to heavy complex weight
Hip Power Snatch + Hang Power Snatch + Power Snatch (set must be tng)
do at least 6 sets at 50-85% range of 1 rm power snatch
rest 1-1.5 min bwn sets

Metcon
2 sets
8 min amrap
3 rounds
45sec max double unders or crossover single unders
16/12 cal ab and masters 45+ 14/10 calories
then remaining time do max reps of rope climbs
rest 4 min bwn sets
tavoite ois aina saada vähintään 5+toistoa kasaan.